Strict diet for weight loss: punishment or salvation?

A strict diet, of course, will not go after you with a whip or scold for inaccuracies in the diet - it is assumed that you will establish all the limitations yourself, you will observe them yourself, and, accordingly, bear responsibility for the consequences of the violation of the established regime. The reward for "obedience" is the quick disposal of extra pounds, at least, of some quantity. The very idea of ​​a strict diet depends on the actual eating habits - for someone a terrible test will be the rejection of one of the three daily cakes, and someone quietly at their pleasure is ready five times a day to eat a leaf salad.

However, the standard universal idea of ​​a strict diet includes the following indicators (individually or collectively): a strict diet involves a categorical rejection of any foods or nutrients, and, as a rule, a rather monotonous menu; A strict diet clearly regulates the schedule of food intake and its volume; The strict diet used for weight loss should be calculated no more than 1000 kcal per day; A strict diet can not be adhered to for a long time and / or permanently (except for the nutrition plans prescribed by the doctor) - this can be dangerous to health. Nutritionists consider a strict diet of limited duration (for example, in the format of fasting days) a good tool that gives a starting push to lose weight or helps to "reboot" in cases where weight loss has stalled.

 Similar "special operations" can be found in the dietary concepts of Alexei Kovalkov, Elena Malysheva, Margarita Koroleva. The duration of such an "expert" strict diet - from one to a maximum of five days, no more, and it is assumed that in its course you eat only rice, cooked in a special way, or a chicken or vegetable salad. Strict diet - why does it work or not work? The logic of a strict diet is clear: if you eat less and choose products on the principle of non-calorie, trying to avoid provoking a loss of control of outbreaks of hunger (this is naturally achieved by refusing products with a high glycemic index, causing a sharp increase in blood glucose), you become slimmer . Therefore, a strict diet, aimed at losing weight under the supervision of a specialist for a limited period, is not meaningless: it is often used in clinical practice in the fight against obesity (including due to diabetes). However, as soon as a meager menu turns into a routine, nuances come into play.

At the beginning of a strict diet, where the energy value of a daily diet is limited to 1000 kcal, the body goes into an emergency mode of work and begins to part with the supplies. However, the more important the restrictions and the longer they last, the more slow the metabolic processes, and, most importantly, without getting energy from food, the body signals that it is necessary to save effort. Weakness, lethargy, concentration disorders are frequent companions of a strict diet. Combining a meager monotonous diet with a normal, active way of life is difficult, but it can be dangerous to play sports. If there are no forces, we begin to move less, which means that energy consumption decreases, and joyfully started weight loss goes to the "plateau" stage, when the weight does not decrease, despite extremely strict nutrition. But it's not just this: anatomically, the energy of muscle tissue is "wasted" by the body more readily. Having started a strict diet, you will quickly notice that "the process has started."

However, the hateful fat stores are extremely insignificant losses, and weight loss is achieved due to loss of muscle. It would seem that a simple reaction to this trouble is the choice of a protein diet in a strict variety and physical activity, but the protein-rich nutrition plans have their contraindications and characteristics. In addition, a healthy fitness diet, according to nutrition experts, should be balanced in terms of the content of macronutrients: the human body needs both proteins, fats, and carbohydrates; And voluntarily give up any of them for a long time - at least short-sighted. A strict diet, already in its very name bearing a sense of some kind of anxiety, inevitably becomes a stress provoking the production of the hormone cortisol.

Including "thanks" to him, those who lose weight on a strict diet experience the notorious effect of "gaining weight from the air." Cortisol not only blocks the consumption of fat stores, but also replenishes them at the expense of literally any food that gets to the body. Including, therefore, strict diets are fraught with extremely fast returns with such difficulty weight loss: barely returning to the normal diet, yesterday's weight loss is more than gaining new pounds.

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